Primarily Indoors
Warm-up
100 Singles
20 Lunges
15 Muscle cleans*
10 Burpees
15 Muscle cleans
20 Lunges
49 Dubs/ 100 Singles
*5 from each position – high hang, mid hang, mid shin
Strength
E3MOM 15
Front Rack Lunge –
10 Reps
WOD
E4MOM16
7 Power Cleans 185|125
14 Bar Facing Burpees
49 Double Unders
Each for time
Level 1- 155|105
Level 2- 135|95
Level 1- 115|75
ADV- 205|135
Extra Work
5 Rounds
300m Row
6 Ring Muscle Ups*
Rest 1:1
*Muscle Ups are ideally unbroken for the first few sets. Scale to a # that is doable. Sub Bar Muscle Ups or 2x Strict Pull Ups